Butt Exercises To Make My Butt Bigger

If you want to go from flat to flattering in a natural way, buttocks exercises can accomplish that. Here are three of the most effective ones.

Squats

From a standing position, feet slightly wider than your shoulders, inhale and then on the exhale slowly bend at the knees until your thighs are parallel with the floor, raising your arms for balance. To avoid injury, make sure that your toes are pointing forward and that when you bend, your knees are not ahead of your ankles. To make the most of this exercise, contract your buttocks muscles when you return to the starting position. Do one set of 12 to 15 repetitions.

Step-ups

You'll need a stable stool with an area large enough for both of your feet to stand on comfortably. Or you can use the bottom stair of your staircase. Standing in front of the stool or stair, step your left foot up onto the stool and then your right. Lead with your right foot and continue in this fashion, alternating the lead foot for as many repetitions as your fitness level allows. Make sure that your back is straight and your abs contacted throughout.

Lunges

Stand with your feet together. Take a large step forward with your right foot; then dip, bending your right knee to a 90-degree angle and letting the back knee become parallel to the floor. Do not let your bent knee come past your ankle. Return to the starting position, then repeat this maneuver with your left leg. Keep your back straight and the abs contracted. Repetitions are the key to these exercises. Start with 10 lunges on both sides, working up to 15 over time.

Butt Facts

Your glutes are formed by three separate muscle groups called the gluteus maximus, gluteus minimus and gluteus medius. The gluteus maximus, the largest muscle in the body, works together with the hamstrings during buttocks exercises.

Tips

When performing exercises to make your buttocks look bigger, make sure you focus your attention on the posterior muscles. By contracting your buttocks, you'll engage the muscle fibers, which have the added benefit of building upon themselves with each workout. Because the gluteus maximus is the largest muscle, it needs time to recover from your workout. So only perform your exercises every three days or so.